Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Friday, December 28, 2012

"5/50-4/40-3/30-2/20-1/10" (Harris Express Y Athletic Conditioning)



WARM-UP - AMRAP for duration of 1st song
*5 x Jacking Push-Up
*10 x Power Jack
*15 x Plank Jack
*20 x Jumping Jack

SPEED SET #1:
5 Rounds -
*100m Sprint (note the time it took you to complete this - see iPad timer)
*Seconds it Took to Run 100m = # Reps x Tuck Jump (25 rep cap)

STRENGTH SET #1:
*1 x DB Thruster (palms face forward)
*2 x OH (Walking) Lunge (mod: Front Lunge)
-until you reach 50 reps of OH Lunge (a.k.a.: 25 rounds)

SPEED SET #2:
4 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #2: 
*1 x Renegade Row (Push-Up + Row R + Row L)
*2 x DB Power Clean
-until you reach 40 reps of Squat Clean (a.k.a.: 20 Rounds)

SPEED SET #3:
3 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #3: 
*1 x Weighted Burpee
*2 x Sotts Press (mod: 1 arm at a time - R, then L = 2)
-until you reach 30 reps of Sotts Press (a.k.a.: 15 Rounds)

SPEED SET #4:
2 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #4: 
*1 x Wall Walk (mod: Pike Push-Up - Inchworm Out - 2 x Burpee - Inchworm In)
*2 x Burpee
-until you reach 20 reps of Burpee (a.k.a.: 10 Rounds)

SPEED SET #5:
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)

STRENGTH SET #4: 
*1 x DB Bear Crawl 10m Fwd. there/ 10m Bkwd. back
*2 x Man Maker
-until you reach 10 reps of Man Maker (a.k.a.: 5 Rounds)

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